ARMS AND CORE WORKOUT

By popular demand, here is a new routine for you to try.  Its a nice little combo platter featuring arms and core.  Do your best to get through as fast as possible, but be sure to keep the form clean.  After doing a 4-6 minute warmup (to include a light stretch), jump right into the mix.

1. 21′s (bicep curls)
2. One leg Balance Throw the Bomb (45 seconds per leg)
3. Low Plank hold (2 minutes)
4. One leg Balance Curls (90 seconds total – 45 with each leg up)
5. One leg Balance Tricep Extension both arms (same form as #4)
6. Super Scissors
7. In and Out Bicep Curls
8. Diamond Pushups
9. Hanging L’s (from hang, legs straight down, and raise to L – max reps)
10. Concentration Curls
11. Side-Tri-Rise
12. Around the Worlds
13. Congdon Curls
14. Lying tricep extentions
15. Oblique V-ups (30 per side)
16. One leg balanced hammer curls (90 seconds total -45 per leg)
17. One leg balanced front to back tricep extension (45 sec per leg/arm)
18. The Cross  (hang from bar with feet together, raise feet to bar, lower half way, open/close legs, then down.  *PAUSE at bottom between reps to eliminate body sway*)
19. Full supination curls (90 seconds)
20. One Leg Balanced kickbacks (90 sec. total – 45 seconds per leg)
21. Mason Twists (50 reps)

End the workout with a good upper body stretch.  The purpose of the timed moves is to force you to use a light weight, and try to conduct the movement for the designated time.  Adding the leg raise recruits the core, and increases the intensity (as well as forcing you to maintain form so you don’t lose your balance).

As always – enjoy it, and let me know what you think.

~Mark